Diastasis Recti After Pregnancy: Healing with the Tupler Technique®

After giving birth, many women notice a belly that still looks pregnant months—or even years—later. This frustrating condition is often not about stubborn fat but rather a hidden issue called diastasis recti, where the abdominal muscles separate during pregnancy. The good news? With the right approach—like the Tupler Technique®—healing is possible, safe, and long-lasting.

What Is Diastasis Recti After Pregnancy?

Diastasis recti occurs when the connective tissue (linea alba) holding your abdominal muscles together becomes stretched and weakened during pregnancy. The result is a visible or hidden gap between the two sides of the rectus abdominis (the “six-pack” muscles). This separation not only causes the belly to bulge but can also affect posture, core strength, digestion, and even pelvic floor health.

Causes of Abdominal Separation During Pregnancy

Pregnancy naturally stretches the abdominal wall, but certain factors increase the risk of separation:

• Multiple pregnancies close together
• Carrying multiples (twins, triplets, etc.)
• Large babies or excessive amniotic fluid
• Poor posture and core engagement during pregnancy
• Incorrect exercise habits, such as crunches and planks

Symptoms of Postpartum Diastasis Recti

Many women dismiss the signs as “normal postpartum changes,” but these symptoms point to diastasis recti:

• A belly bulge or “pooch” that doesn’t go away
• Doming or coning of the belly during movement
• Lower back pain or poor posture
• Pelvic floor dysfunction (like leakage or heaviness)
• Digestive issues such as bloating or constipation

Why Diastasis Recti Persists After Birth

Unlike extra weight, diastasis recti won’t go away with dieting or traditional ab workouts. The core issue lies in weakened connective tissue. Without targeted rehabilitation, the gap often remains—or even worsens—over time. This is why many women still look pregnant years after delivery.

Healing with the Tupler Technique®

The Tupler Technique® is a research-based, step-by-step program designed to close diastasis recti safely by:

• Repositioning the separated muscles with proper splinting
• Training the transverse abdominis (the body’s natural corset)
• Protecting the connective tissue with safe movements
• Building core strength gradually and effectively

This approach doesn’t just flatten the belly—it restores true core function and supports overall health. You can start learning how with our free Introductory Workshop.

Exercises & Habits to Avoid

Certain movements make the separation worse. Avoid:

• Crunches & sit-ups: They increase intra-abdominal pressure.
• Planks & push-ups: These often cause doming if the core is weak.
• Twisting motions: Can stretch the linea alba further.
• Poor posture: Slouching strains weakened connective tissue.

How to Check Yourself for Diastasis Recti

You can perform a quick self-check at home:

1. Lie on your back with knees bent and feet flat.
2. Place one hand behind your head and the other at your belly button.
3. Lift your head slightly and press fingers into your midline.
4. If you feel a gap of two fingers or more, you likely have diastasis recti.

Next Steps for Healing Your Core

Healing is not about “bouncing back” quickly—it’s about restoring your core safely. The Tupler Technique® is a proven path forward. You’ll learn how to:

• Close the gap gradually
• Strengthen connective tissue
• Rebuild confidence in your postpartum body

Get started today by joining the free Tupler Technique® Introductory Workshop.

Explore Related Articles

Continue your journey by exploring these guides:

• Postpartum Abdominal Separation? Fix It Safely with the Tupler Technique®
• Understanding Pregnancy-Related Abdominal Separation — Tupler Technique® Insights
• How to Fix Diastasis Recti Postpartum Using the Tupler Technique®
• Postpartum Diastasis Recti Exercises with the Tupler Technique®: A Step-by-Step Guide

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